Running, cycling and other aerobic exercise improve your health and fitness. Find out how much aerobic exercise is right for you and how much cardio is too much.
Hello my friends! How is morning ?? We had an awesome weekend in the pumpkin patch and lots of fun adventures. For today’s post, I updated an older * beef * with lots of fitness tips. If you’re wondering how much cardio you need to do and need help with your routine, skip to the Fit Team waiting list! Registration opens this week (Wednesday !!) and I can’t wait to share it with you.
I often get variations on the same question:
What is a * good * amount of cardio?
How much is too much?
What is the minimum?
Let me dust off my cardio queen badge and tell a long tale.
How Much Cardio Is Too Much? (Clear answer)
The Tale of the Cardio Queen
In the old times, I thought cardio was the “end” of health, fitness and (which was my goal at the time) weight loss!. I thought more was better than cardio. I didn’t know I was burning my precious muscles while hitting the treadmill and walking along the ellipse.
It’s just as tragic and fun to think about how much time I spent on cardio workouts, and I thought I’d firmly persuade myself to find out later that this was an exaggeration. I cardioed my little heart and there was a time when I went with an hour of cardio almost every day of the week. I did too much cardio workouts. (This is me too years ago it ruined my metabolism.)
Luckily, I started working in the fitness industry, qualified to teach group fitness and as a self trainer, and learned a lot about cardio balance. It takes a while to find out the amount and types of cardio that drive you toward your goals while providing endorphins, sweat, and performance gains (including stamina, speed, and agility).
It wasn’t until I cut down on cardio time and really considered the exercises that I noticed the difference in my stamina. I also felt a big boost in the gym as I no longer used cardio time to read books and be with my friends. (<- which is still fun, but has opened the doors to new classes, HIIT methods and cardio methods!)
Cardio FAQ and tips for finding a sweet place for self cardio
(As always, consult your doctor before making any workout changes. If you have a medical condition or are living a sedentary lifestyle, it is especially important to start a cardio program under the guidance of a doctor. As always, respect your body.)
What the hell is cardio exactly? Does strength training count as cardio?
Cardiovascular fitness is a critical element of health, which includes the intake, transport, and use of oxygen during exercise. Your heart, lungs, and muscles work in harmony while jogging, sprinting, or even vacuuming all day.
The cardio system is measured through VO2Max, which is the maximum amount of oxygen the body consumes. This is not easy to measure, so cardio intensity is usually determined as a percentage of the maximum heart rate.
Example: I am 36 years old, so my estimated maximum heart rate is 220-36 = 184. If I want to reach 80% of my maximum heart rate, it is 184 x .8 = 147.2. So in this case, I would like to reach a value around 147 if I wore a heart rate monitor. This is consistent NASM recommendations, where I obtained my self coaching certificate.
As for fitness training as cardio, for sure. It really depends on you constantly increasing your heart rate. If you do a traditional hypertrophic workout (3 sets of 10-12 reps, rest between sets), there is a good chance that you will not raise your heart rate and maintain it during your workout. If you do more circuit-style workouts or outperform more exercises, your heart rate is likely to stay elevated! This is definitely cardio. Sometimes in circular workouts, my heart rate is higher than if I were in a state of balance, such as jogging on the treadmill or dancing.
What are the recommendations for cardio training?
I never recommend more than an hour of cardio training unless you are training for a specific event. If you really like cardio workouts, make sure you have a few days off (yes, more than one! Especially in this case) to get your body recovering. Exercising the same muscles consistently, especially if you do the same cardio workouts every day, doesn’t give them a chance to become stronger and recover. In addition, it can cause overload injuries <- no picnic.
Make sure you give your body a chance to heal between workouts and make sure you vary the intensity of your cardio. I always like to throw out the reminder the heart muscleand a very important. You need rest, as well as your legs, shoulders, chest, back, and so on.
Here they are General recommendations for cardio:
At least 150 minutes of moderate-intensity cardiorespiration exercise, 75 minutes of intense intensity, or a combination of moderate to intense intensity training per week. A weekly recommendation for resistance training is 2 or more days a week, with exercises for all major muscle groups (at least 1 series of 8-12 reps for each muscle group). Flexibility and neuromotor exercises (balance, agility, coordination) are also recommended at least twice a week.
I think moderate cardio for 150 minutes a week is a great goal. If you train 5 times a week, it’s 30 minutes a day. As a minimum, I like to recommend taking a 20-minute walk every day. This is it. If necessary, you can break cardio sessions into blocks, leading to the next question.
I don’t have much time to make a solid cardio block. Should I just skip it altogether?
Distribute !! I used to be guilty when I thought that if I didn’t have time to do more than 10 minutes, it wasn’t worth it. It is totally worth it and can be useful. After training, our body has to work hard to replenish its supplies and regulate the temperature of the tissues. This is called EPOC (excessive post-workout oxygen consumption) and burns extra calories. If you take part in several short workouts a day, you will receive bonus EPOC sessions. So do what you can, whenever you can. If you only have 20 minutes to practice, here are some ideas.
Tips for cardio
Start slowly and build from there.
It’s smarter to start with less and build from there.
Focus on quality instead of quantity.
Really focus so that time can count and get the most out of your workout. It doesn’t matter how many minutes you can add to your time, it’s how you feel. Do you feel challenged, sweaty, energetic (not exhausted)?
Your self cardiomagic count may differ from the recommendations above.
Depending on the type of cardio modes you perform, how often you exercise, and your daily activity, you may need less “traditional cardio” and more strength. It’s all about experimenting and finding the magic number according to your unique goals and circumstances. This number can also vary from week to week depending on what is happening. Cardio is a critical element of health, so if you can, try to walk every day and be active.
Do not take it too far.
Unnecessarily high cardio activity (without purpose, such as training for an event) can lead to overload injuries, increased cortisol levels, exhausted immune system functions, fear of training, increased resting heart rate, joint pain, and extreme muscle pain. This can disrupt hunger levels and affect your hormones (which is why many women who do too much strenuous cardio workouts may suffer from a lack of menstrual cycle, hair loss, skin changes, anxiety, depression, sleep changes, and irritability). If you overdo your cardio workout, your body can also start using its own lean muscles as fuel, which reduces overall strength and muscle mass. Body composition changes and you need to find the sweet spot of cardio in your workout routine – the one that suits you and your unique goals.
If you hate it, stop it.
There are so many cardio fish in the sea that you will find something you love. Don’t be afraid to try different classes, modes, and instructors until you find the perfect match. If you decide that traditional cardio is not for you, do a lap workout or something else that will increase your heart rate. Let’s not forget the bonus of casual exercise (also known as NEAT: non-workout thermogenesis) and the fact that we burn calories and increase our heart rate with daily physical activities such as housework, gardening, administration, intimate activities, etc. 🙂
So tell me, friends, how often do you do cardio workouts in your routine? When I taught at the resort, I made intensive sums – I taught up to 3 dance cardio classes in a row. My knee also hated. I currently only do 2-3 days of cardio training and I also walk Maisey every day.